Caloric Intake Increasea. Consume more calories than you burn.b. Focus on whole grains, lean proteins, healthy fats, and fruits/vegetables.

Protein and Meal Frequencya. Ensure adequate protein intake.b. Eat 5-6 smaller meals/snacks daily.

Strength Traininga. Engage in regular resistance exercises to build muscle mass.

Hydration and Sleepa. Drink enough water daily.b. Aim for 7-9 hours of quality sleep each night.

Avoid Unhealthy Weight Gaina. Limit junk food and sugary drinks to prevent fat gain and health issues.